Friday, 4/29/16

1) Conditioning

5 Rounds

4 Bar Muscle-ups; 2 Bar Muscle-ups; 4 Jumping Bar Muscle-ups; 4 Jumping/Banded Pull-ups+4 Jumping Ring Dips

8 Hang Power Clean and Jerks (115/80; 95/65; 75/55; 55/45)

12 Pistols; 12 Pistols Standing on Box; 12 Pistols Sitting on Box; 12 Air Squats

2) Strength

20 Reps Back Squat @ 60% 1 RM+20 lbs, or 5 lbs more than you did last time.

Do all 20 reps unbroken.  You can stand with the bar on your back, but try not to wait too long.

Last 20 Rep effort was 4/22/16

3) Interval (Extra Credit)

4 Rounds

4 Handstand Push-ups; 2 Handstand Push-ups; 10 sec handstand hold+4 push-ups; 4 push-ups

8 Box Jumps (30/24; 24/20; 20/16)

12 Pull-ups; 6 Pull-ups; 12 Jumping/Banded Pull-ups; 6 Jumping/Banded Pull-ups
Rest 1:00